Low-Sugar Mexican Flan

Low-Sugar Mexican Flan

2 Reviews
From: Diabetic Living Magazine

This inverted caramel custard dessert is often found on Mexican dessert menus. This recipe is low in calories and fat.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • ⅓ cup sugar
  • 3 eggs, slightly beaten
  • 1 (12 ounce) can (1½ cups) evaporated milk
  • ⅓ cup sugar
  • 1 teaspoon vanilla
  • Fresh fruit (optional)


  • Prep

  • Ready In

  1. Preheat oven to 325°F. To caramelize sugar: In 8-inch heavy skillet, cook ⅓ cup sugar over medium-high heat until sugar starts to melt, shaking skillet occasionally to heat sugar evenly. Do not stir. Once sugar starts to melt, reduce heat to low. Cook about 5 minutes or until all of the sugar is melted and golden brown, stirring as needed with wooden spoon.
  2. Immediately divide caramelized sugar among six 6-ounce custard cups; tilt cups to coat bottoms evenly. Allow to cool slightly.
  3. Meanwhile, in medium bowl, combine eggs, evaporated milk, ⅓ cup sugar and vanilla.
  4. Place custard cups in 13x9x2-inch baking pan. Divide egg mixture among custard cups. Place baking pan on oven rack. Pour hottest tap water available into baking pan around custard cups to a depth of about ½ inch.
  5. Bake for 35 to 40 minutes or until knife inserted near center of each flan comes out clean. Remove cups from water. Cool on wire rack. Cover and chill for 4 to 24 hours.
  6. To unmold, loosen edges of flans with knife, slipping point between flans and side of custard cups. Invert dessert plate over each flan; turn plate and custard cup over together. Remove cups from flans. Spoon any caramelized sugar that remains in cups on top. If desired, serve with fresh fruit.

Nutrition information

  • Serving size: 1 custard cup
  • Per serving: 202 calories; 7 g fat(3 g sat); 28 g carbohydrates; 7 g protein; 123 mg cholesterol; 92 mg sodium;
  • Carbohydrate Servings: 2
  • Exchanges: 1½ other carbohydrate, ½ fat, ½ medium-fat protein

Reviews 2

April 15, 2019
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By: Melinda Burnett
This was absolutely fantastic. It tasted just like another recipe that must be three times the calories. I put all the ingredients into the MyFitnessPal app and came up with 198 calories per serving. I could easily get away with less sugar for the caramel and in the mix and cut the calories further. No way did it taste low cal. Will definitely be making again- and soon- since I have a bunch of freshly laid eggs a friend gave me. I poured it all into a small casserole dish and it cooked up just fine.
October 22, 2018
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By: Dianne Dunlap
Instead of caramelized sugar, did a tablespoon of dark Karo in each cup. Also did 4 medium instead of 3 large eggs. Excellent and easy to make.
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